WORKOUT OF THE DAY, FEBRUARY 18 2019


Published February 17, 2019


Aloha! The CrossFit Games Open is approaching.  The First WOD is set to be announced on February 21st!  Still time to sign up! The OPEN is for everyone...young and old...scaled and Rx'd! 

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

STRENGTH:

#back squats

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

BeachFit will do:

For Time or 12 min what ever comes first:

100m Row

10 Squats

5 Burpees

200m Row

15 Squats

10 Burpees

300m Row

20 Squats

15 Burpees

400m Row

25 Squats

20 Burpees

500m Row

30 Squats

25 Burpees

 

WOD:

#meatball

For Time:

75 Wallballs (20/14) 

35/25 Calorie Assault Bike  (Row 45/35 Cal Row)

Directly into…

6-9-12-15:

Chest to Bar Pull-Ups (Scale to Pullups, Banded Pullups or Ring Rows)

Kipping Handstand Pushups (Scale to Inverted HSPU, DB Strict Press (35/25lbs) or Hand Release Pushups)

DB Front Squats (50's/35's) (Scale to Single KB or DB Goblet Squat)

Ex:

6 Chest to Bar, 6 Kipping Handstand Pushups, 6 DB Front Squats, 9 Chest to Bar, 9 Kipping Handstand Pushups, 9 DB Front Squasts...

 

 


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